7/3/18: Tuesday

WODs

5 Rounds for completion

10 Seated Z-Press

Max Single-arm Dumbbell Row

20 Minute EMOM

1: 16/14 Calorie Row

2: 50 Double-unders

3: Max Toes to Bar

4: 15 Burpees

5: Max Hang Power Snatch (95/65)

7/2/18: Monday

WODs

Squat Clean EMOM

Mins 1-5: 2 Cleans every minute

Mins 6-10: 1 Clean every minute

Mins 10-20: 1 Clean every 2 minutes

Squat Clean 1×1

Squat Clean for load:

#1: 1 rep

Transformers

10 RFT:

2 Squat Clean (225/155)

3 Muscle-ups

4 Handstand Push-ups

6/28/18: Thursday

WODs

Front Squat 5-3-2-2-1-1-1-1 Front Squat for load: #1: 5 reps @ 60% #2: 3 reps @ 70% #3: 2 reps @ 80% #4: 2 reps @ 90% #5: 1 rep @ 95% #6: 1 rep @ 103% #7: 1 rep #8: 1 rep 7 Minute AMRAP Wall-balls (20/14) Do 5 burpees every time you stop…